Nutritional Value of Dried Currants

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JUDITH TOMPKINS Last Updated: Oct 03, 2017

Judith Tompkins

Based in New York, Judith Tompkins has been writing sleep and nutrition articles since 2002. She worked for six years as a polysomnographer and now serves as a nutrition consultant. Tompkins received an associate's degree in polysomnographic technology from Cuyahoga College, as well as a master's degree in applied clinical nutrition from New York Chiropractic College.

A large bowl of currants.
Photo Credit: wmaster890/iStock/Getty Images

Dried currants are very similar to raisins, but they are smaller and have a more sour taste. They combine a mixture of very important vitamins and nutrients needed by the body, creating a very healthy food option. Currents are a good source of potassium, iron, fiber and vitamin B6, and eating them on a regular basis will help you meet the needs of your body.

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Potassium

One helping of currants will cover a quarter of your total potassium needs, making them a great dietary source. Potassium is what allows your muscles to contract properly. It is especially important for athletes to get the proper levels of potassium, but if anyone is running low, it is common for muscle spasms and cramps to occur. Potassium also allows the heart to function properly, and it is used throughout the body to transfer electricity since it is an electrolyte.

Iron

One serving of dried currants has over 3 mg of iron, or 18 percent of the needed amount. Iron is essential to your body because it allows your organs to get oxygen and your body to store energy for survival. Iron is contained in every red blood cell, and it is the part of the cell that transports oxygen throughout the body. Iron is also needed when mitochondria are converting sugar into ATP, the body’s energy storage compound.

Fiber

One serving of dried currants contains more than a quarter of the dietary fiber that you need in a day. With nearly 7 grams of fiber, you will be getting 28 percent of the daily value, making currants an excellent fiber source. Fiber is important to the body for a number of different reasons. It helps lower blood cholesterol levels by binding with bile acids and pulling them out of the body. This lowers cholesterol because it is used to make bile acids. As they leave the body, more cholesterol is burned up to replace them. Fiber also relieves pain from constipation or diarrhea. It absorbs excess water in the digestive tract and speeds up the digestion of food.

Vitamin B6

One helping of dried currants contains 15 percent of the total amount that you should consume in a day. Since a helping of currants is small and they are a healthy food source, it is possible to eat several servings at a time and get far more vitamin B6. Vitamin B6 is important in the body because it helps create enzymes in the body that make countless different chemical reactions possible. It also assists in the formation of red blood cells, allowing oxygen to travel around the body.